Mediterranean Cabbage Roll Soup
This Mediterranean-inspired cabbage roll soup delivers all the beloved flavors of classic cabbage rolls in a hearty, one-pot format. Infused with garlic, tomatoes, warm spices, and tender cabbage, it’s the perfect balance of comfort food and healthy Mediterranean flair. It’s rich in fiber, protein, and bold flavors without the need for wrapping or baking.
Time
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Ingredients
Protein:
1 lb ground beef (or lean lamb or turkey for Mediterranean variation)
Vegetables & Aromatics:
1 medium onion, diced
3 cloves garlic, minced
1 small head of cabbage, chopped or shredded
Grains:
1 cup uncooked rice (or 2 cups cooked Minute Rice Ready to Serve Whole Grain Brown Rice)
Tomato Base:
1 can (15 oz) diced tomatoes
1 can (15 oz) tomato sauce
Liquid:
4 cups beef broth (low sodium if preferred)
Seasoning:
Salt and black pepper, to taste
Optional:
2 tablespoons packed light brown sugar
1 tablespoon Worcestershire sauce
1 teaspoon apple cider vinegar
1 bay leaf
Instructions
Sauté Aromatics and Beef:
In a large soup pot or Dutch oven, heat a tablespoon of olive oil over medium heat.
Add the ground beef and cook until browned, breaking it up with a spoon (about 5–6 minutes).
Add the diced onion and garlic and cook for another 3–4 minutes, until the onion is softened.
Add Cabbage:
Stir in the chopped cabbage and cook for 5–7 minutes, stirring occasionally, until the cabbage starts to wilt.
Add Tomatoes and Broth:
Pour in the diced tomatoes, tomato sauce, and beef broth. Stir well.
Season:
Add salt and pepper to taste. For added depth, stir in brown sugar, Worcestershire sauce, apple cider vinegar, and bay leaf (optional but highly recommended).
Add Rice:
If using uncooked rice, stir it in now and bring the soup to a gentle boil.
If using pre-cooked rice, wait to add it until the last 5 minutes of simmering to prevent overcooking.
Simmer:
Reduce heat, cover partially, and simmer for 25–30 minutes (or until rice is tender and cabbage is soft). Stir occasionally and adjust seasoning as needed.
Finish & Serve:
Remove bay leaf (if used). Ladle soup into bowls and garnish with fresh parsley or a dollop of Greek yogurt, if desired.
Tips for the Best Cabbage Roll Soup
Use Lean Ground Meat:
Lean ground beef (90/10) or ground turkey/lamb works best to keep the soup flavorful but not greasy. Drain excess fat if needed after browning.
Don’t Overcook the Cabbage:
Cook just until tender—overcooking can turn it mushy. Add it after the meat has browned for better texture.
Rice Cooking Tip:
If using uncooked rice, keep the heat low and stir occasionally to prevent sticking.
If using pre-cooked rice, add it in the last 5 minutes to avoid sogginess.
Make it Ahead:
The soup stores beautifully! In fact, flavors deepen after a day in the fridge. Store in the fridge for up to 4 days or freeze for up to 3 months.
Balance Sweet & Tangy:
Optional additions like brown sugar, Worcestershire sauce, and apple cider vinegar help mimic the sweet-sour flavor of traditional cabbage rolls. Start with small amounts and adjust to your taste.
Broth Quality Matters:
Use a rich, high-quality beef broth or bouillon for maximum flavor. Low-sodium is best so you can control salt levels.
Variations
Mediterranean Veggie Boost:
Add chopped carrots, celery, zucchini, or bell peppers for extra nutrition and color.
Low-Carb Version:
Replace rice with riced cauliflower or omit it entirely for a low-carb, keto-friendly option.
Herb Twist:
Stir in chopped fresh herbs like parsley, oregano, or dill at the end for brightness. A pinch of dried oregano or basil can also work earlier in the cooking.
Spiced Version:
Add a pinch of ground cinnamon, allspice, or smoked paprika for deeper Mediterranean flavor. A dash of cumin gives it an earthy base.
Lamb or Turkey Option:
Swap the ground beef with ground lamb (for a more traditional Mediterranean taste) or turkey (for a leaner profile).
Tomato-Free Base (Alternative):
Want a different profile? Use extra broth with a splash of lemon juice and olive oil instead of tomato sauce for a lighter, brothier version.
Garnish Options:
Top with:
Crumbled feta cheese
A dollop of Greek yogurt
Fresh herbs (parsley, mint, or cilantro)
Toasted pine nuts or slivered almonds for crunch
Spicy Kick:
Stir in red pepper flakes, harissa, or a diced chili for a touch of heat.
Frequently Asked Questions (Q&A)
Q1: Can I freeze this cabbage roll soup?
Yes! This soup freezes very well. Let it cool completely, then store in freezer-safe containers for up to 3 months. Thaw overnight in the fridge and reheat on the stove over medium heat.
Q2: Can I use quinoa instead of rice?
Absolutely. Quinoa makes a nutritious and protein-packed alternative. Add ½ to ¾ cup uncooked quinoa and simmer just like rice.
Q3: Is this soup gluten-free?
Yes, as long as your beef broth, Worcestershire sauce, and tomato products are certified gluten-free, this recipe is completely gluten-free.
Q4: What if I don’t have tomato sauce?
You can blend a can of diced tomatoes or use passata (strained tomatoes). You could also use marinara sauce for added seasoning.
Q5: Can I make this vegetarian?
Yes! Substitute ground beef with lentils, chopped mushrooms, or plant-based ground meat, and use vegetable broth instead of beef broth.
Nutrition Facts (Per 1 Serving – based on 6 servings)
(Values are approximate and will vary depending on brand of ingredients and substitutions)
Calories: 310
Protein: 20g
Fat: 12g
Carbohydrates: 30g
Fiber: 5g
Sugar: 8g
Sodium: 680mg
Using lean beef and brown rice boosts protein and fiber while keeping the dish filling yet balanced.
Conclusion
Mediterranean Cabbage Roll Soup is everything you love about comforting cabbage rolls—without the fuss! This hearty soup is easy to make, freezer-friendly, and brimming with vibrant Mediterranean flavors like garlic, tomatoes, and warm spices. Whether you’re feeding a family or meal prepping for the week, this dish offers wholesome nutrition and soul-satisfying warmth in every spoonful. Plus, with easy variations and make-ahead potential, it’s as flexible as it is flavorful.